CrossFit Montgomery – CF
Warm-up
GENERAL WARMUP:
2 Rounds: (slow then fast)
10 PVC Passthroughs
5 Burpee Step Overs
20 PVC Passthroughs
5 Burpee Step Overs
SPECIFIC WARMUP:
BBJO
OHS
Conditioning
INTENSITY DAY
Metcon (AMRAP – Reps)
AMRAP 12 Minutes
(Climb the Ladder by 1s)
1 OH Squat (145/100lbs)
1 Burpee Box Jump Over (30/24″)
2 OH Squat (145/100lbs)
2 Burpee Box Jump Over (30/24″)
3 OH Squat (145/100lbs)
3 Burpee Box Jump Over (30/24″)
4/4, 5/5, 6/6, etc.
Score is total repetitions completed.